Physical preparation
The physical preparation of an athlete is key to the prevention of injury in soccer. Taking appropriate preventative actions allows the athlete to be in a stronger position, being able to cope with general play in the game and reduce their risk of getting injured. Physical preparations that are preventative actions (necessary to participation in soccer) include:
Skill and Technique
A player’s lack of skill development and poor technique in soccer can contribute to an increased risk of getting injured during the game, not only to themselves, but possibly to another player due to poor execution. For example, two players contesting a ball in the air, and one player causes a head injury to the other player, or a player with a poor execution in a ‘one-on-one’ contest for the ball can end up injuring their own or the other player’s ankles. Furthermore, it is very important to know the correct technique for heading a ball, because many players hit the ball with the wrong part of their head, resulting with a head injury. Understanding the correct technique of throwing the ball in from the side line when the ball goes out of the field, is also key in preventing injury because poor technique will lead to straining muscles in the arms or may lead to a back injury. Thus understanding and development of skills and techniques for soccer is key to preventing injury.
Physical Fitness
Physical fitness doesn’t only refer to an athlete being able to play a whole game without getting fatigued, but it also involves the balance of both health and skill components of fitness. General fitness should be achieved before participating in sport, because being physically ready for sport reduces the chances of being injured.
In relation to soccer, health-related components of fitness such as cardiovascular fitness, muscular strength, flexibility and muscular endurance are key for the prevention of injury during participation. Lack of muscular strength in the legs increases the chance of an ACL tear/sprain, especially for females, because there is no protection or muscles to restrict the knee from injury. Flexibility, muscular endurance and cardiovascular fitness also aid in preventing injuries, such as muscle strains and allow the player to endure the entire game.
Skill-related components such as speed, agility, balance, coordination, reaction time, and power are also key components for soccer. For example, lack of agility or balance can result in a player rolling an ankle, further resulting in an ankle.
Warm up, stretching, and cool down
Before participating in a game of soccer or even training, it is very important to do a warm-up that includes stretching exercises, and then complete the session with a cool down. Doing this will help the body prevent injuries and prepare it for activity.
An appropriate and good warm up gradually prepares the body for the demands that will be faced during participation in the soccer game. The warm up routine must be specific to the nature of the sport – soccer. The benefits of a warm up include:
A cool down session eases the body into recovery and reduces the severity of soreness. The cool down shouldn’t be as intense as a warm up. A well-designed cool down session will:
- developing correct skills and techniques
- developing physical fitness appropriate to the activity
- completion of adequate warm up, stretching and cool down procedures
Skill and Technique
A player’s lack of skill development and poor technique in soccer can contribute to an increased risk of getting injured during the game, not only to themselves, but possibly to another player due to poor execution. For example, two players contesting a ball in the air, and one player causes a head injury to the other player, or a player with a poor execution in a ‘one-on-one’ contest for the ball can end up injuring their own or the other player’s ankles. Furthermore, it is very important to know the correct technique for heading a ball, because many players hit the ball with the wrong part of their head, resulting with a head injury. Understanding the correct technique of throwing the ball in from the side line when the ball goes out of the field, is also key in preventing injury because poor technique will lead to straining muscles in the arms or may lead to a back injury. Thus understanding and development of skills and techniques for soccer is key to preventing injury.
Physical Fitness
Physical fitness doesn’t only refer to an athlete being able to play a whole game without getting fatigued, but it also involves the balance of both health and skill components of fitness. General fitness should be achieved before participating in sport, because being physically ready for sport reduces the chances of being injured.
In relation to soccer, health-related components of fitness such as cardiovascular fitness, muscular strength, flexibility and muscular endurance are key for the prevention of injury during participation. Lack of muscular strength in the legs increases the chance of an ACL tear/sprain, especially for females, because there is no protection or muscles to restrict the knee from injury. Flexibility, muscular endurance and cardiovascular fitness also aid in preventing injuries, such as muscle strains and allow the player to endure the entire game.
Skill-related components such as speed, agility, balance, coordination, reaction time, and power are also key components for soccer. For example, lack of agility or balance can result in a player rolling an ankle, further resulting in an ankle.
Warm up, stretching, and cool down
Before participating in a game of soccer or even training, it is very important to do a warm-up that includes stretching exercises, and then complete the session with a cool down. Doing this will help the body prevent injuries and prepare it for activity.
An appropriate and good warm up gradually prepares the body for the demands that will be faced during participation in the soccer game. The warm up routine must be specific to the nature of the sport – soccer. The benefits of a warm up include:
- Improved flexibility – the soft tissues of the increase in elasticity, reducing the risk of straining/tearing a muscle
- Improved strength – the motor units of the muscles are prepared for a heavy workload, so that it doesn’t come as a shock to the muscles, resulting in injury
- Increased blood flow – by the increase of blood flow and blood to the muscles, it reduces the risk of problems/injuries within the game
- Reduce fatigue – prevents early lactic acid accumulation and fatigue that could possibly shorten the playing time on the field or training
A cool down session eases the body into recovery and reduces the severity of soreness. The cool down shouldn’t be as intense as a warm up. A well-designed cool down session will:
- Aid in the disperse of lactic acid build up
- Reduce the chances of dizziness or fainting due to blood pooling
- Reduce level of adrenaline in the blood
- Reduce muscle soreness that will occur about 24-48 hours after intense exercise that could possibly further lead to damage to muscles